MONDAY, MARCH 16th
A.
For Time:
30 Toes to Rings
25/20 Calorie Assult Bike
15 D-Ball Over Shoulder (150/100lbs)
*7 Minute Time Cap
On the 8:00...
For Time:
30 Kipping Handstand Push-ups
25/20 Calorie Assault Bike
100′ Sandbag Carry (150/100lbs)
Scale to: Pike Push-ups/ Alt Top Down DB Presses
7 minute Time Cap
B.
3 Quality Sets:
20 Barbell Good Mornings
15 Dumbbell Bench Press
100 Meter Sled Drag (facing away from sled, or sled behind you)
Lying Hamstring Stretch on Rig
TUESDAY, MARCH 17th
A.
In 15 minutes, complete 5 x 3 Box Squat
* Stay at same weight, around 75-80% of a 1RM Box Squat
* Pause and come out of a Dead Stop each rep
* In between sets complete 5 YTW's off bench
B.
For Time:
21-15-9 of...
Kettlebell Swing (53/35lbs)
Burpee
Scale to: by load, 12-9-6 reps
Goal Time: 5 minutes
C.
3 Quality Sets:
20-40 Double-Unders OR 5-10 Triple Unders
10 DB Half Kneeling Arnold Presses ea arm
10 DB Weighted Box Step Ups ea leg
Double Lax Ball TSpine Mobility
WEDNESDAY, MARCH 18th
A.
In 15 minutes, at a steady effort, complete
10 -8- 6 -4 -2 Deadlift (315/225lbs)
50 -40-30-20 10 Ab Mat Sit-ups (OR 25-20-15-10- 5 GHD Sit-ups)
B.
20 min AMRAP:
400m Run (Or Row)
3 Wall Walks (plank walk outs)
20 Deadlifts (95/65lbs)
400m Run
10 Ring Dips (Bar Dips)
20 Hang Power Cleans (95/65lbs)
400m Run
3 Rope Climbs (RC Prog)
20 Push Press (95/65lbs)
Scale to: 10-15 reps, 200-300m
Goal: 4-5min per each triplet
THURSDAY, MARCH 19th
HAPPY BIRTHDAY CURTIS SMITH
A.
Every 2 minutes, for 30 minutes (3 sets of each):
Station 1 – 30/20 Calories of Assault Bike
Station 2 – 30 Front-Racked Kettlebell Walking Lunges (53/35lbs)
Station 3 – 30 Alternating Dumbbell Snatches (50/35 lbs)
Station 4 – 20 Burpee Box Jump-Overs (24″/20″)
Station 5 – 40 Seconds of Side Plank (each side)
Scale to: 10-20 reps
Goal: stay within 2 min interval pace, scale to be able to rotate and start at 0:00 on coaches call
B.
3 Quality Sets:
16 Weighted Sit-ups
12 Russian Twists ea
8 Pausing Barbell Rows
FRIDAY, MARCH 20th
HAPPY BIRTHDAY KRISTI COLEMAN and RONNIE MAYO
A.
In teams of two, alternating full rounds, complete as many rounds and reps as possible in 40 minutes of:
5 Strict Pull-Ups
10 Push-Ups
20 Air Squats
*Every 6 rounds (3 each teammate), teams must run 400 meters.
B.
Mobilize Pecs with supernova ball
SATURDAY, MARCH 21st
HAPPY BIRTHDAY MATTHEW SIGMUND and LEEANN PINGER
AMRAP 15 minutes:
50 Double Unders (100 SU)
25 Row Cals
15 Wall Balls (20/14lbs)
B. Mobilize glutes with supernova ball